Is sharbat healthy? A Guide to Choosing the Healthiest Options

December 11, 2025 •

4 min read

For centuries, traditional sharbats have been valued for their cooling properties and health benefits in various cultures. But with modern, commercially produced versions dominating the market, is sharbat healthy, or has it become another high-sugar beverage to avoid? The answer depends entirely on what’s in your glass.

Quick Summary

The healthiness of sharbat hinges on its ingredients; homemade versions with natural sweeteners and herbs offer hydration and nutrients, while commercial syrups loaded with sugar and additives pose significant health risks.

Key Points

Homemade vs. Store-Bought: The healthiness of sharbat largely depends on preparation; homemade versions with fresh ingredients and controlled sugar are beneficial, while commercial syrups are often unhealthy.
High Sugar Risk: Commercial sharbats contain excessive refined sugar and additives linked to increased risks of obesity, diabetes, and heart disease.
Natural Hydration: Traditional and homemade sharbats, especially those with fruits like bael or herbs like khus, are excellent for hydration and cooling the body naturally.
Ayurvedic Benefits: Certain sharbats, such as bel and khus, possess Ayurvedic properties that aid digestion, reduce body heat, and calm the mind.
Rich in Antioxidants: Sharbats made from ingredients like fruits and rose petals can be rich in antioxidants, which help combat free radicals and boost immunity.
Avoid Artificials: Homemade sharbat avoids the artificial colors, flavors, and preservatives that often accompany mass-produced varieties.

The Health Benefits of Traditional and Homemade Sharbat

When prepared with fresh, natural ingredients and minimal added sugar, sharbat can offer several impressive health benefits. The traditional and homemade varieties are the ones to focus on for a genuinely healthy drink. These artisanal versions tap into centuries of herbal knowledge, often using ingredients known for their medicinal properties.

Hydration and Cooling Properties

Many traditional sharbats are renowned for their ability to combat heat and keep the body hydrated, making them ideal summer beverages. Ingredients like khus (vetiver) and bael (wood apple) have natural cooling effects that help regulate body temperature. Bael, in particular, is a water-rich fruit that is excellent for summertime hydration and for preventing heatstroke.

Rich in Antioxidants

Sharbats made from fruits, herbs, and flowers are often packed with antioxidants. For example, traditional rose sharbat contains antioxidants that help protect cells from damage by free radicals. Similarly, falsa (Grewia asiatica) sharbat is abundant in antioxidants and minerals. These compounds can help boost the immune system and improve overall wellness.

Digestive Aid

Specific types of sharbat have long been used to support digestive health. Bel sharbat, made from the wood apple, is prized for its ability to relieve acidity and constipation. Fennel seed (saunf) sharbat is another excellent digestive aid, known for alleviating gas and bloating. Other herbal variants, like Bazoori sharbat, are used to support digestion and detoxify the liver.

The Risks of Commercial, Sugar-Laden Sharbat

The primary difference between a healthy sharbat and an unhealthy one is the ingredient list, and the biggest culprit in commercial sharbats is high added sugar.

High Sugar Content and Associated Diseases

Store-bought sharbat syrups often contain alarmingly high levels of sugar, which can lead to serious health complications when consumed regularly. Studies have shown a strong link between sugar-sweetened beverage consumption and an increased risk of obesity, type 2 diabetes, and cardiovascular disease. The Harvard T.H. Chan School of Public Health found that drinking even one sugary drink per day significantly raises the risk of cardiovascular disease.

Artificial Additives and Preservatives

To achieve a consistent taste, color, and extended shelf life, commercial sharbats often rely on a cocktail of artificial colorings, flavorings, and preservatives. These additives offer no nutritional value and some, like phosphoric acid used in artificial flavorings, can have harmful effects, including contributing to calcium leaching from bones. Opting for homemade versions allows you to avoid these unnecessary and potentially harmful chemicals.

Homemade vs. Store-Bought: The Critical Comparison

This table highlights the key differences between homemade and store-bought sharbat, empowering you to make a more informed choice for your health.


Feature	Homemade Sharbat	Store-Bought Sharbat
Ingredients	Natural fruits, herbs, and spices.	High-fructose corn syrup, artificial colors, and flavors.
Sugar Control	Sweetness can be adjusted with natural options like honey, jaggery, or stevia.	Contains excess amounts of refined sugar, leading to a high glycemic load.
Nutrient Value	Retains beneficial enzymes, vitamins, and minerals.	Often pasteurized, a process that can destroy beneficial nutrients.
Additives	Additive-free, pure, and transparent.	Contains preservatives and artificial agents for extended shelf life.
Taste	Fresh, vibrant, and customizable flavor.	Often overly sweet with a one-dimensional, artificial flavor.

How to Enjoy a Healthy Sharbat

Making healthy sharbat is straightforward. By focusing on fresh, natural ingredients, you can capture the best of this traditional beverage.

Tips for Creating a Healthier Sharbat

Embrace Natural Sweeteners: Use honey, jaggery, or a natural sweetener like stevia to control the sugar content. Gur ka Sharbat, for instance, uses jaggery for a healthier, no-sugar-added approach.
Use Fresh Ingredients: Instead of concentrated syrups, use fresh fruits, herbs, and spices. A watermelon sharbat is a simple, refreshing option.
Infuse with Herbs: Add mint, basil seeds, or fennel seeds for additional flavor and health benefits.
Experiment with Flavors: Don't be afraid to try different combinations like pineapple and lemon or kokum.
Make in Batches: Prepare a natural syrup concentrate at home and store it in the refrigerator for easy, healthy sharbat anytime.

Conclusion

So, is sharbat healthy? The definitive answer is that it can be, but only when it's prepared and consumed mindfully. Traditional and homemade sharbats, made with natural ingredients and controlled sugar, offer genuine health benefits like hydration, antioxidants, and digestive support. However, commercial, store-bought versions are often laden with excessive sugar and artificial additives, transforming them into unhealthy beverages that contribute to weight gain and disease. The key is to take control of your ingredients. By creating your own sharbat at home, you can enjoy this cultural elixir as a truly refreshing and nutritious treat, rather than a sugary indulgence. For those interested in delving deeper into the cultural significance of these beverages, this paper provides excellent context: Sherbet: A Traditional Beverage.

Frequently Asked Questions

Yes, certain types of sharbat are excellent for digestion. Bel sharbat is known for relieving acidity and constipation, while fennel seed (saunf) sharbat helps alleviate gas and bloating.

The healthiest types of sharbat are homemade, using natural ingredients like fruits, herbs, or flowers and sweetened with healthy alternatives such as jaggery or honey instead of refined sugar. Examples include bael sharbat, khus sharbat, and watermelon sharbat.

Yes, homemade sharbat is significantly healthier than store-bought versions. It contains fresh ingredients, avoids artificial additives, and allows you to control the sugar content, preserving more nutrients in the process.

Yes, when made naturally without excessive sugar, sharbat is an effective and flavorful way to stay hydrated, especially in hot weather. Water-rich varieties like bael or watermelon sharbat are particularly good choices for hydration.

Most commercial sharbat syrups are high in added sugar, preservatives, and artificial ingredients, making them an unhealthy choice for regular consumption. However, some brands offer sugar-free or organic options, but checking the label is essential.

Khus sharbat is made from the extract of vetiver roots, sugar, water, and sometimes citric acid. It is well-regarded for its natural cooling and digestive properties.

To make sharbat healthier at home, use fresh fruits and herbs, limit or replace refined sugar with natural sweeteners like jaggery or honey, and avoid artificial colors and flavors entirely.